Associates in Nutrition & Sports Specialty

It’s Labor Day weekend so it’s time to enjoy parties, food and fun but be sure to fit fitness into your holiday weekend plans.

Here are some ideas:

-Take a family walk around your community or local park.
-Hit the beach for a swim. Remember to wear sunscreen!
-Enjoy a Labor Day weekend swim party with friends and family!

Exercise is more fun when you involve your friends and family!

Back-to-school means back to the courts and fields for student athletes. Reaching peak athletic performance doesn’t mean you have bulk up on carbohydrates or chug the latest sports and energy drinks. Student athletes have unique nutritional needs, requiring approximately 2,000 to 5,000 calories per day, depending on body composition, amount of exercise and other health factors.

Here are some tips for fueling your body for optimal strength and energy:

-Eat a variety of foods including protein, carbohydrates, fats, calcium, minerals and vitamins; lean proteins, fruits and vegetables and dairy for calcium provide a balanced diet

-Avoid supplements and steroids, which can have negative side effects on your health

-Avoid extreme diets. Youth athletes require the proper amount of nutrition and depriving your body of proper nutrients can cause decreased energy, muscle loss and sometimes, more serious health problems

-Hydrate with water; avoid caffeine and sugary drinks
Before practices and games:

-Be sure to eat a small, balanced meal approximately 2 to 4 hours before the event and include proteins and carbohydrates such as a turkey sandwich, or pasta and tomato sauce

-No time for a meal? Eat a light snack less than 2 hours before the event such as low-fiber fruits, crackers or yogurt

-Hydrate by drinking plenty of water before, during and after sports activities; avoid caffeine

Because body sizes and activity levels vary from person-to-person, you need to alter your diet to fit your individual needs. For more information, visit http://www.mypyramid.gov/ and create a personalized plan that works best for you.

Nutrition Notes: Improve snack habits

Elaine Hastings • Special to news-press.com • September 1, 2009

When it comes to nutrition, the school year brings a new set of challenges for teachers, parents and children who are moving at a fast pace. By planning ahead and structuring schedules, you can improve snacking habits.

Snacking doesn’t have to be a bad thing, but you need to know how to make better choices. Eating healthy snacks throughout the day can be beneficial by preventing overeating at mealtime, increasing your energy level throughout the day, keeping you more alert and controlling hunger pangs.

The best way to ensure that you are making healthy snack choices is to plan ahead. This way, when the “snack attack” hits, you won’t reach for those potato chips or cookies.

By selecting healthy snacks, having them readily available when you are hungry, and limiting the quantity of snacks to support a balanced diet, you are better prepared to snack more healthfully.

Remember that while snacking can be healthy, you must remember to watch your total calorie intake per day in order to maintain a healthy weight.

— Elaine Hastings is a registered dietitian and owner of Associates in Nutrition and Sports Specialty in Florida. Contact her at AssociatesinNutrition.com or Elaine@AssociatesinNutrition.com.

© Copyright 2009 Elaine Hastings, RD. All rights reserved.